Re:Calorie Counting × Meal Planning
by Tronno on Tuesday November 26, 2019 @06:50PM
(#21643939)
If price is your goal you can do better. The melons (expensive) can be replaced with a breakfast of oats (one of the cheapest, healthiest sources of carbs). This can be more filling too. The cottage cheese and sardines can be replaced with chicken breast, or, even cheaper, whey protein.
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cottage cheese is typically high in casein, not whey protein. You can buy casein protein powder just like whey, but it is not as easy to mix. My preferred casein alternative is greek yogurt. Oikos makes a high protein one that has 15g of protein. In this study you can see the effects of both whey and casein protein intake -> https://sci-hub.tw/10.1159/000012817. Protip: Eat your greek yogurt or cottage cheese just before bed as it takes upwards of 8 hours for your system to digest casein (2 for whey), helping provide your body with additional protein during sleep. (preserves lean muscle mass)
I'm not really optimizing for price, it just happens automatically when you buy food that's not very processed.
Really the biggest factor for me was a food I like enough to have daily, and minimal preparation. The cheap is a bonus.